Body Weight Exercises

The 12 Body Weight Exercises Every Guy Needs To Do

If you’re not doing body weight exercises, aka calisthenic exercises, you’re missing out — big time. When I used to make new male clients do pushups, they’d stare at me as if to say, “Huh? What is this… Phys. Ed.?”

Well sure enough, after ten pushups, they would mutter how hard it was and secretly hope I wouldn’t judge them. (I didn’t — unless they were overly cocky from the get-go.)

The truth is you’ll never outgrow calisthenic exercises, regardless of whether you’re looking to lose a few pounds or if you’re playing in the NFL. They’re safe, easy to learn, easy to progress, and foundational movements for strength, fitness, and just looking like a badass.

Better still, the body loves calisthenic exercises: the joints get to move the right way, the correct muscles get targeted, the core turns on, your entire body works in harmony, and your mobility improves.

Did I mention that it also helps you look great naked?

Get in on the action with the twelve best calisthenic exercises that every guy needs to add to their arsenal. Switch some of your resistance exercises with their calisthenic counterparts and don’t be surprised if your strength increaseswithout a single weight.

Pushup

You knew I would start there. The pushup is the best chest exercise there is. Bu-bu-but… Anthony… what about the bench press?! I said the “best chest exercise,” not the best exercise for strength only. While you can load the bench press like crazy and push hundreds of pounds, the pushup builds strength, size, and function. Sure, it targets your pecs, but it also strengthens your shoulders, your shoulder stabilizers, your core, and your grip.

Keep your elbows in as you descend and go all the way down. Then at the top, when you think you’ve pushed all the way up, push just a little more and feel your shoulder blades roll around your ribcage.

Do this instead of: The bench press.

Inverted Row

The inverted row is a phenomenal bodyweight exercise to develop a strong and wide back, good posture, and healthy shoulders. Rows target the often neglected muscles in your mid- and lower-traps, rhomboids, and rotator cuffs. They train a strong grip, which carries over to everything from opening pickle jars to setting a personal record on the bench press.

Do these on a Smith machine, a power rack, a TRX suspension trainer, or rings. As you row, focus on squeezing your shoulder blades together. At the bottom, sink your chest just a little to let those shoulder blades slide along your ribcage.

Do this instead of: Dumbbell, barbell, or machine rows.

Pullup

Want shoulders wide enough that you can park a truck on? Want to look like you workout even when you’re wearing a turtleneck?

Pullups are the answer.

They build the lats, the largest muscle in your upper-body — target them and your physique will fall into place. They’ll also give you Popeye-like forearms and healthy shoulders. Just make sure at the top, you squeeze your shoulder blades and try to drive your chest to the bar, not stick your neck over it in an attempt to get an ugly rep.

For more intensity, do ring pullups or wear a weight vest or belt.

Do this instead of: Nothing. You should be doing pullups and chinups anyway.

Pike Pushup

Think the only way to target your shoulders with a bodyweight exercise is to do handstand pushups? Think again.

Pike pushups are a great introduction to overhead movements with just your bodyweight. Get into a pushup position and raise your hips until you have a straight line going from your hands to your hips. Keep your elbows in as you descend, drive yourself back up, and keep your hips up the entire time.

Elevate your feet to boost the resistance.

Do this instead of: Barbell and dumbbell overhead presses.

Single-Leg Box Squat

Most body weight exercises for the legs just aren’t hard enough to build muscle. Think of the bodyweight squat — it’s the warm-up to the warm-up. That’s where the single-leg box squat comes in.

It looks easy, but don’t let that fool you: it targets your quads, builds thick legs, and improves your balance. Better still, it’s “self-limiting,” which means it will automatically force you to use good technique.

Stand facing away from a bench. Lift one leg and keep that leg up the entire time. Sit onto the bench and drive yourself up with the leg that’s down. Once that gets easy, lower the height of the bench or elevate your feet. Then, add resistance by holding a pair of dumbbells in front of you or wearing a weight vest.